Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting BB Lunges BB Lunges 3×10+10 (tempo 3 0 1) Superset 1/2 kneeling filly press 3×12+12moderate/challenging weight Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Push Press 42.5/30kg 12 Back Squats 12 Box Jumps

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner AMRAP 40 Mins KB Swings Push Ups Box Jump Box Overs Burpees Sit Ups Rest 5 mins 5 Min Max effort on WallBalls

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting CLEAN AND SPLIT JERK (12 X 1) “EMOM for 12 mins 1 x Clean Metcon (AMRAP – Rounds and Reps) “5 Min AMRAP 10 Push Press 52.5/35kg 15 Air Squats Rest 5 Mins 5 Min AMRAP 5 Lateral Burpee’s 10 Power Cleans 52.5/35kg 20 Lateral Bar Hops” […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Power Snatch 35/25kg 6 Strict Pull Ups Rest 3 Mins 4 Rounds: Every 5 mins Run 500m 30 Wall Ball

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5) Push Press 5-5-5 (linear progression all same weight) superset split stance KB row 3×10+10 Metcon (Time) 20 Burpee’s 30 KB Swings 40 Ground to Overhead 42.5/30kg 50 TTB 60 OH Plate lunge 20/10kg

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (3-3-3-3) Paused Front Squat 3-3-3-3 (3 sec pause in the bottom) Metcon (AMRAP – Rounds) OMEM x5 Min 1 18/15 cal Row Min 2. 10 KB Squat Cleans. Min 3 12 Box Jump overs. Min 4 Rest

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5-5-5) Deadlift 5-5-5 (reset each rep double overhand grip) superset ring dips 3×5 Metcon (AMRAP – Rounds) OMEM x4 rnds 1. 12 C2B Pull-ups 2. 18 KB Snatch 3. 50 Double Unders 4. Rest

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting KB Front Rack step Ups (3 x 8+8) KB Front Rack Step Ups 3x 8+8 superset with 1/2 kneeling filly press 3x 12+12KB Front Rack Step Ups 3x 8+8 superset with 1/2 kneeling filly press 3x 12+12 Metcon (Time) 2 rounds (13min cap) Run 500m 50 kb […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 28 Mins AMRAP 1 Deadlift 52.5/35kg 1 Push Press 1 Back Squat Start with 1 rep, Increase each by 1 rep per round 1,1,1,2,2,2,3,3,3 Rest 5 Mins 5 Mins max effort Burpees with Partner

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch (1 X 8) Every 2 mins for 8 Mins 2 Hang Snatch starting around 65% rest 2 mins Every 2 mins for 8 mins 1 snatch lift off with a 2 sec pause + 1 snatch Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP […]